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- Thread starter smikey211
- Start date
recess
Registered User
:welcome: Great information and true professionals that can definitly help you get to where you want to go. Good luck.smikey211 said:
DragonRider
Steroid Nazi
Thanks, it's all my idea. I own it. No one knows this, but I'm really AnaSci. Yes, I'm the board administrator and DragonRider is my alter ego.
I'm just kidding, welcome to the board.
I'm just kidding, welcome to the board.
smikey211 said:
This site sucks ass....theirs way better one's than this one....i only stay here because i have nothing else better to do with my freetime than help a horrible board................AND IF YOU BELIEVE THAT....then PM me your bank information I need a loan. Just messing with you bro. WELCOME TO THE MOST INFORMATIVE BOARD ON ANYTHING YOU WANT TO KNOW ON THE NET.
DragonRider
Steroid Nazi
Give us some stats and we can help you out a lot better. Age, height, weight, time working out, how often etc.
- Mar 7, 2005
- 166
- 0
- 0
stats
Well, I'm 5'5" and 142 lbs. I've actually gained 7 lbs in the past month. I work out six days a week. switching up areas each day. Day1 Chest & biceps, Day 2 Legs , Day 3 Back & triceps. I am 25 years old and I work out anywhere from 1 to 1 1/2 hrs at a time. Am I over doing it or should I change up mt routine?
Well, I'm 5'5" and 142 lbs. I've actually gained 7 lbs in the past month. I work out six days a week. switching up areas each day. Day1 Chest & biceps, Day 2 Legs , Day 3 Back & triceps. I am 25 years old and I work out anywhere from 1 to 1 1/2 hrs at a time. Am I over doing it or should I change up mt routine?
heavy
Registered User
smikey211 said:
Welcome bro! Now, what exactly do you do for your exercises on these workout days? Post your diet as well, diet is a very large part of bodybuilding.
- Mar 7, 2005
- 166
- 0
- 0
Diet?
Hell, I was told to eat all I could when I could while injecting test. And my work out is ;
On day 1 :
Flat Bench 4 sets 8-12 reps.
Incline bench " " " "
Decline Bench " " " "
Barbell Curls " " " "
Preacher Curls " " " "
Dips 4 sets of 15
On day 2:
Squats 4 sets 8-12 reps
Leg press " " " "
Leg extensions " " " "
Leg curls " " " "
calf raises " " " "
On day 3 :
Wide grip pull downs 4 sets 8-12 reps
seated rows " " " "
Dead lifts " " " "
shrugs " " " "
tricept press downs " " " "
scull crunchers " " " "
Pull ups 4 sets of 15
Hell, I was told to eat all I could when I could while injecting test. And my work out is ;
On day 1 :
Flat Bench 4 sets 8-12 reps.
Incline bench " " " "
Decline Bench " " " "
Barbell Curls " " " "
Preacher Curls " " " "
Dips 4 sets of 15
On day 2:
Squats 4 sets 8-12 reps
Leg press " " " "
Leg extensions " " " "
Leg curls " " " "
calf raises " " " "
On day 3 :
Wide grip pull downs 4 sets 8-12 reps
seated rows " " " "
Dead lifts " " " "
shrugs " " " "
tricept press downs " " " "
scull crunchers " " " "
Pull ups 4 sets of 15
DragonRider
Steroid Nazi
Are you doing each bodypart once a week or are you working out 6 days a week?
On day 1 :
Flat Bench 4 sets 8-12 reps.
Incline bench " " " "
Decline Bench " " " "
Barbell Curls " " " "
Preacher Curls " " " "
Dips 4 sets of 15
The routine looks OK except for a few minor things. 1. You don't need more than 12 sets total for any bodypart. You have Bench, incline, decline and dips. 16 sets is overtraining. 2. I'm curious why you do 3 chest exercises then go to biceps and return to chest? I noticed you do the same thing for your back.
On day 1 :
Flat Bench 4 sets 8-12 reps.
Incline bench " " " "
Decline Bench " " " "
Barbell Curls " " " "
Preacher Curls " " " "
Dips 4 sets of 15
The routine looks OK except for a few minor things. 1. You don't need more than 12 sets total for any bodypart. You have Bench, incline, decline and dips. 16 sets is overtraining. 2. I'm curious why you do 3 chest exercises then go to biceps and return to chest? I noticed you do the same thing for your back.
- Mar 7, 2005
- 166
- 0
- 0
DragonRider said:
Well , I didn't know it was a problem as long as worked the same areas in the same session. And as far as doing the 12 sets. I feel like I'm cheating if I only do two of each. What do you recomend?
thx
smikey
p.s. hit my thigh for the first time today. 6 hrs ago and just a little sore so far.
DragonRider
Steroid Nazi
Yep, you are definitely overtraining. You have to keep a very important point in mind. Working out causes micro tears in the muscle cells. The muscle attempts to compensate by growing as it heals. Imagine for a second that you scrape your arm. Very soon a scab forms that bring tissue and nutrients to that area to bring about healing. If every morning when you woke up, you ripped the scab off, you could prevent healing indefinately.smikey211 said:
You grow when you rest. Not when you work out. Working out too often is like continually tearing the scab off. In our impatient minds we think, if I can gain 10 pounds in a month buy working out 3 days a week, I could gain 20 by working out 6 days a week. Unfortunately that just isn't so. Our nervous system can only take so much. After that threshhold it is like writing bad checks on your checking account. You might still have checks, but you are out of money, so now you are actually going backward.
If you have access to workout facilities 7 days a week, my recommendation would be to do your current routine 3 days in a row, then take 2 days off and then repeat. So, you are doing a 3 and 2 schedule.
If you don't have access 7 days, then I would break the routine down farther so that you are working out 4 days a week and workout on Monday, Tuesday and Thursday and Friday. Rest on Wednesday, Saturday and Sunday. JMHO